preparation programme€¦ · – sandra edge, silver fern #75 participation this programme has...

Self-sufficient exercises to prepare you for NetballPreparation Programme

A resource to support all Netball players with a programme to prepare for Netball. Included is a weekly calendar to help you to plan your preparation.

Preparation Programme

Length of programme - 4 - 6 Weeks

Grow your physical capacity, fitness and strength, core and balance so you are ready for the Netball when it starts and also to support your game play during the season. In addition exercising regularly helps with overall health and mental wellbeing. Grow your capability, reap the rewards and enjoy your Netball.

“A player who can cope with the physical demands can explore the game” – Sandra Edge, Silver Fern #75

Participation

This programme has been developed for the Secondary School players in mind but is a useful resource that can be used for all Netball players who want to prepare well for a season and get the most out of their Netball. It complements other Netball Programmes that have been developed by Netball New Zealand (NNZ).

Programme DesignThe programme involves the following resources:

• Body weight strengthening • Core control and stability • Fitness/cardio circuits Netball court/field-based circuits Home-based circuits • Combined sessions

There are several ways you can approach this programme, providing variety as well as the necessary preparedness for Netball. The programme includes a ‘weekly outline’ template to assist in your planning.

Start with: 2 rest days, 2 fitness/cardio circuit days, 2 core control and stability days and 1 body weight strengthening.

Progress over a few weeks to: 1 rest day, 3 fitness/cardio circuit days, 1 body weight strengthening, 1 core control and stability day and 1 combined body weight strengthening/core control and stability day.OR Combine cardio, body weight strengthening and core control and stability into one session and do 3-4 times a week (combined sessions).

Have fun and enjoy!

Planning your Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Netball court /field-based circuit

OR

Choose a running or biking session

Home based circuit

Rest Core control and stability

Rest

Go for a walk


OR

Choose a running or biking

session

Core control and stability

Go for a walk or bike ride

Do 6 exercises from the core control and stability programme

Week 1 and 2


Home based circuit

OR


Body weight strengthening

Rest Home based circuit

Rest

Go for a walk

Home based circuit

OR


session



Do 8 exercises from the

body weight strengthening programme

Do 6 exercises from the core control and stability programme

Week 1 and 2 Alternative



OR



Rest Core control and stability

Rest

Go for a walk


OR


session

Combined body weight

strengthening and core control and

stability





core control and stability programme

Do 6 exercises from each programme

Week 3 and 4



NetballSmart Preparation Programme

Planning your Week


Home based circuit

OR



Rest Home based circuit

OR


session

Rest

Go for a walk

Home based circuit

OR


session


strengthening and core control and

stability








OR




OR



Rest

Go for a walk


OR


session


strengthening core control and stability







Week 5 and 6


Home based circuit

OR

Choose a running or bike session


Home based circuit

OR

Choose a running or bike session

Home based circuit

Rest

Go for a walk

Home based circuit

OR

Choose a running or bike

session


strengthening core control and stability






Or i

som

etric

wal

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ats.

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ood

squa

t pos

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. Pe

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l. Ba

ck a

way

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OLD

45

- 60

SEC

| D

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ISES

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RDL

OR

OR

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re g

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squa

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hniq

ue.

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bac

k th

roug

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ps. K

nee

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es

and

not i

n fro

nt o

f toe

s.

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ress

to h

oldi

ng w

eigh

t.

Do

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EPS

| DO

2 S

ETS

Exte

nd 1

leg

out.

Lift p

elvi

s of

f gro

und.

Ke

ep th

ighs

in li

ne w

ith e

ach

othe

r.

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ng b

ody

and

pelv

is le

vel.

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feet

sho

ulde

r w

idth

apa

rt. K

nee

in li

ne w

ith fo

ot. K

nee

not i

n fro

nt o

f foo

t.

Dou

ble

leg

calf

rais

es.

Prog

ress

to s

ingl

e le

g ra

ises

.

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ress

ion:

Use

wei

ght a

bove

hea

dPr

ogre

ssio

n: A

dd w

eigh

t

Step

up

onto

box

. Ben

d kn

ee u

p to

90o .

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trun

k st

able

.

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t kne

e sl

ight

ly b

ent.

Keep

bac

k st

raig

ht. L

ift

back

leg

and

tip u

pper

bod

y fo

rwar

d. L

eg a

nd

uppe

r bod

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ove

as o

ne. C

ontro

l bal

ance

.

DO

20

REPS

| D

O 2

SET

SH

old

a ba

ll

DO

10

EACH

SID

ED

O 2

SET

S

DO

10

EACH

LEG

DO

2 S

ETS

DO

10

- 15

DO

2 S

ETS

DO

12

EACH

LEG

DO

2 S

ETS

DO

10

EACH

LEG

DO

2 S

ETS

DO

10

EACH

LEG

DO

2 S

ETS

Stag

e O

ne: B

ody

Wei

ght

Stre

ngth

enin

g Pr

ogra

mm

eN

etba

ll pl

ayer

s ne

ed to

hav

e go

od c

ore

stre

ngth

and

lim

b co

ntro

l to

jum

p, la

nd a

nd c

hang

e di

rect

ion.

Stre

ngth

hel

ps d

evel

op th

e

fund

amen

tal m

ovem

ent p

atte

rns

requ

ired

for N

etba

ll, im

prov

ing

perfo

rman

ce a

nd re

duci

ng in

jury

risk

. Thi

s pr

ogra

mm

e is

des

igne

d

for n

ovic

e/yo

unge

r Net

ball

play

ers

and

shou

ld b

e do

ne 2

-3 ti

mes

per

wee

k. M

inim

al e

quip

men

t is

requ

ired.

Lung

e ou

t to

side

, stro

ng b

ody

pelv

is le

vel.

Knee

in

line

with

foot

. Kne

e no

t in

front

of f

oot.

DO

10

EACH

LEG

DO

2 S

ETS

Stag

e O

ne: B

ody

Wei

ght S

treng

then

ing

Prog

ram

me

THE

BEN

CH

PRES

S U

PSPr

ess

ups

is im

porta

nt fo

r cor

e an

d th

row

ing

a ba

ll.

If yo

u ca

n’t d

o a

full

pres

s up

, do

it on

a b

ench

or c

hair.

In

V s

it po

sitio

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bal

l fro

m le

ft to

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t. M

aint

ain

a go

od p

ositi

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ith a

stra

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bac

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On

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rm m

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ain

this

pos

ition

with

a s

trong

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Stra

ight

line

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With

a s

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ll. L

ift p

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f the

gro

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Ro

ll ba

ll in

and

out

kee

ping

pel

vis/

hips

off

grou

nd.

Do

10 R

OLL

S | D

O 2

SET

S

Or u

sing

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off

grou

nd a

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o 10

| D

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S

Push

bac

k th

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nee

in li

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ot a

nd b

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ight

and

sta

ble.

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at b

ack

onto

a b

ox/c

hair.

H

OLD

10

- 30

SEC

| D

O 6

Or b

ench

up

to a

pre

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wn

to a

ben

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0 EA

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IDE

Do

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OLD

10

- 30

SEC

SD

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EA

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IDE

DO

10

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LEG

DO

2 S

ETS

SWIS

S BA

LL B

RID

GIN

G O

R H

AM

STRI

NG

BRI

DG

E

NET

BALL

/MED

BALL

TW

ISTS

SIN

GLE

LEG

SQ

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S

SIN

GLE

BRI

DG

E

OR

OR

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elvi

s of

f gro

und.

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p pe

lvis

sta

ble

and

cont

rol r

otat

ion

of th

e bo

dy.

Bend

kne

e to

che

st.

Keep

pel

vis

stab

le a

nd b

ack

stab

le.

Cont

rol r

otat

ion

of th

e bo

dy.

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thro

w in

pai

rs. M

ove

ball

arou

nd

wai

st a

nd th

row

bac

k. S

tabi

lise

trunk

.D

o RD

L an

d th

en o

pen

out.

Keep

sta

ble.

Retu

rn to

RD

L po

sitio

n an

d th

en s

tand

up.

Fron

t kne

e sl

ight

ly b

ent.

Keep

bac

k st

raig

ht. L

ift

back

leg

and

tip u

pper

bod

y fo

rwar

d. L

eg a

nd

uppe

r bod

y m

ove

as o

ne. C

ontro

l bal

ance

.

Bala

nce

on o

ne le

g w

ith b

all a

t che

st.

Rota

te le

g to

one

sid

e an

d ba

ll to

the

op

posi

te s

ide.

Rep

eat i

n ot

her d

irect

ion.

DO

8 E

ACH

LEG

DO

8 E

ACH

LEG

DO

8 E

ACH

LEG

S M

ake

it m

ore

diffi

cult.

Do

it on

a b

osu

ball.

DO

8 E

ACH

LEG

DO

8 E

ACH

LEG

DO

8 E

ACH

LEG

Pres

s up

pos

ition

and

ben

d kn

ee to

ch

est.

Keep

bac

k co

mpl

etel

y st

raig

ht.

Keep

trun

k st

able

.

DO

8 E

ACH

LEG

DO

8 E

ACH

DIR

ECTI

ON

SID

EWAY

S BE

NCH

& K

NEE

TO

CH

EST

ROTA

TE B

ALL

OR

MED

BALL

ARO

UN

D H

EAD

BEN

CH A

ND

LIF

T LE

G O

UT

TO T

HE

SID

E

RDL

AN

D O

PEN

OU

T

MO

UN

TAIN

CLI

MBE

R

BALL

TH

ROW

RDL

BALA

NCE

& R

OTA

TE

Stag

e O

ne: C

ore

Cont

rol

and

Stab

ility

for N

etba

ll

SIM

PLE

30 M

INU

TE W

ORK

OU

T

Net

ball

is a

dyn

amic

gam

e in

volv

ing

extre

me

body

mov

emen

ts. C

ontro

lling

the

core

and

ens

urin

g st

abili

ty o

n la

ndin

g

assi

sts

perfo

rman

ce a

nd h

elps

redu

ce in

jury

risk

. Wor

k on

this

sim

ple

prog

ram

me

2-3

times

a w

eek

and

deve

lop

core

con

trol

and

stab

ility

on

the

cour

t.

Vary

pas

s: O

verh

ead,

che

st, b

ounc

e pa

ss.

Prop

forw

ard

and

land

on

line

on c

ourt.

Lan

d w

ith b

all

out t

o si

de (l

andi

ng le

g). E

nsur

e tru

nk is

stro

ng a

nd

stra

ight

. Kne

e is

in li

ne w

ith fo

ot. K

nee

bent

.

Stag

e O

ne: C

ore

Cont

rol a

nd S

tabi

lity

for N

etba

ll

Sim

ple

30 m

inut

e w

orko

ut

LUN

GE

AN

D R

OTA

TE

Lung

e fo

rwar

d w

ith k

nee

in li

ne w

ith fo

ot. T

runk

stro

ng.

Rota

te a

rms

to th

e si

de o

f the

fron

t leg

. Con

trol r

otat

ion.

Keep

bac

k st

raig

ht a

nd e

xten

d op

posi

te a

rm a

nd le

g.

Hol

d fo

r 5 s

econ

ds.

Swin

g le

g fro

m b

ack

to fr

ont w

hile

hop

ping

forw

ard.

La

nd o

n on

e fo

ot. B

end

knee

in li

ne w

ith fo

ot.

Keep

trun

k st

able

and

mai

ntai

n ba

lanc

e.

Pres

s up

pos

ition

and

pul

l one

elb

ow b

ack

into

retra

ctio

n. K

eep

back

com

plet

ely

stra

ight

. Sw

ing

leg

out t

o si

de, a

cros

s fro

nt o

f bod

y an

d th

en

out a

nd b

ehin

d th

e bo

dy. K

eep

trunk

sta

ble

and

mai

ntai

n ba

lanc

e.

DO

8 E

ACH

LEG

DO

8 E

ACH

LEG

DO

8 E

ACH

SID

ED

O 5

-8 E

ACH

LEG

DO

8 E

ACH

ARM

DO

8 E

ACH

LEG

AD

D B

ALL

- H

OLD

BA

LL IN

HA

ND

PRES

S W

ITH

ARM

LIF

T

BIRD

DO

G

LEG

SW

ING

S

LEG

SW

ING

S TO

LA

ND

ING

PRO

P FO

RWA

RD A

ND

LA

ND

WIT

H B

ALL


ACTIVITY ONE

1. Start at X. Facing away from court. 2. Jump and turn 180 and land well. 3. Sprint to transverse line. 4. Track backwards to goal line, changing body angles.

Work for 30 sec.Rest for 30 sec. Repeat 4 times. Rest for 1 min. Be ready for the next activity!

ACTIVITY TWO

1. Start at X. 2. 20 squats. 3. Run the circle as illustrated. 4. Push off strongly on your outside leg as you change dir ection. Finish at Z. Re peat pr ocess on w ay back to X.


Netball Court and Field-Based Circuit 1

ACTIVITY THREE

1. Start at X. Lateral prop from 1 foot to the other. x5 each leg.

2. Sprint to tr ansverse line, s top, jump 1 80° and land w ell. 3. Run back to the goal line changing direction.


ACTIVITY FOUR

1. Ball between pairs or ball on wall. 2. 10 passes each or ten passes to the wall . 3. Start at X. Court sprints as outlined.


Netball Court and Field-Based Circuit 1 Continued


ACTIVITY FIVE

1. Single leg squat holding a ball or med ball above head. x10 each leg.

2. Burpee with a jump x10. 3. Lateral prop f rom 1 foot to the other, x10 each leg.


ACTIVITY SIX

1. Start on goal line. 2. RDL and lunge x4 each leg down court. 3. Squat jump and 90° turn x10.4. Sprint to end of court and r epeat.


RDL TO LUNGEx4 each leg

TOTAL WORK TIME = 30 MINS.

Week 3 and 4: Repeat one activity so you are working for 35 mins.Week 5 and 6: Repeat two of the activities so you are working for 40 mins.

SINGLE LEG SQUATx10 each leg

BURPEE WITH JUMPx10

SQUAT JUMP 90O TURNx10

LATERAL PROPx10 each leg


ACTIVITY ONE

1. Moving from cone to cone changing direction sharply. Work for 20 sec.

2. Sprint out to touch cone/ water bottle and back 5m. Or roll ball out and chase it, pick it up, and sprint back. Work for 20 sec.

Work for 20 sec.Rest for 20 sec. Repeat e ach activity 3 time s (Total 6). Rest for 1 min.Be ready for the next activity!

ACTIVITY TWO

1. Start at X. Sprint to the top of the circle. 2. Slide slip around the circle edge. 3. Prop, prop stick along goal line. 4. Sprint back to the transverse line. 5. Change direction back to s tart


5m

2.1.



ACTIVITY THREE

1. Start at X. Broad jump x5 down court. 2. Sprint to top of c ircle and s top. 3. Track back changing angles to transverse. 4. Turn and sprint to next transverse, stop. 5. Side slip to start, stop and jump 180° turn and start again.


ACTIVITY FOUR

1. Start at X. Lateral lunge x5 each leg. 2. Jump in air and land well. . 3. Sprint to circle edge, stop, side slip round circle to goal line.

4. Turn and run backwards along goal line.5. Turn and s print forwards to tr ansverse line. 6. Prop across the transverse line back to X.



ACTIVITY FIVE

1. Start at the goal post. 2. Sprint out on a 45-degree angle to the cone then back to touch the post.

3. Repeat on the other side.


ACTIVITY SIX

1. Start at X. Sprint to transverse, angle to top of circle, back to transverse and goal line.

2. Stop and do a 1 80 jump and land w ell. 3. Change direction up to tr ansverse line. 4. Sprint to center circle. 5. Stop and do a 180 jump and land well.6. Pr op, pr op s tick to tr ansverse and s print to goal line .




SQUAT WITH BALL PUSHx10



ACTIVITY ONE

1. Squat with a ball pus h x10. 2. Lateral jump from 1 foot to the other, holding a ball x5 each side.

3. x10 ball passes to w all or partner.


ACTIVITY TWO

1. Starting at X, follow the arrows. 2. Aim to cover equal distance in each 20 sec round.

Sprint for 20 sec.Walk for 20 sec. Repeat 6 times. Rest for 1 min. Be ready for the next activity!

ACTIVITY THREE

1. Start at X. Broad jump 5x. 2. Sprint to top of circle and stop, 180 turn and land. 3. Slide slip 3x to the right.4. Change of direction to transverse, stop. 5. Side slip to X, stop, jump 180°, land and repeat.


SQUAT WITH BALL PUSHx10

LATERAL JUMP x5 each leg


ACTIVITY FOUR

1. Start at X on the goal line. Lateral lunge 5x each leg. 2. S print to the circle e dge. 3. Turn and sprint back to goal line .


ACTIVITY FIVE

1. S tart at X f acing aw ay f rom court. 2. Jump 180 and land well. 3. Sprint to transverse, stop, and change direction strongly. 4. Sprint to the circle edge and stop on the circle edge in a good landing position.

5. Side slip along circle edge back to X.




ACTIVITY SIX

1. Start at the goal post. 2. Sprint out on a 45-degree angle to the cone then back to touch the post.

3. S print to the othe r cone on a 4 5-degree angle.


ACTIVITY SEVEN

1. Start at X. Sprint to transverse, top of circle, back to tr ansverse and the n goal line .

2. S top, do a 1 80 jum p and land w ell. 3. C hange dir ection back to tr ansverse line. 4. Sprint to Centre circle. 5. Stop and do a 180 jump and land well.6. Pr op, pr op s tick to tr ansverse and s print to goal line .





Interval Training Options* Running options can also be done on a treadmill.

Activity Sets Reps / Time Explanation

Continuous Running 1 20- 40 mins

How long you run will depend on your base.

If you have been running previously then this will not mean a significant change.

If you have done nothing previously then you will start at the lower end of the scale. A game is 40 – 60 mins long so you should be able to run for 30 – 40 mins (whether it be continuous or intervals-based running).

Long time-based Intervals:

3 mins running at fast jogspeed

2 mins slow jog or walk forrecovery

Do x4

Rest 1 min

Repeat.

Increase to x6 as you get fitter

Total time of activity: 40 – 60 mins

This is beyond a jog - (i.e. at the end of the 3 mins you should feel like you need to stop and are puffing quite a bit).

Medium time-basedIntervals:

90 sec running, 90 sec slow jog or walk for

recovery

Do x5

Rest 2min

Repeat

As you build your fitness do another set.

Total time activity: 30 mins

This is a fast run - (i.e. at the end of the 90 sec you should feel like you must stop and are puffing quite a bit).

Short time-based Intervals:

Run for 15 secRest for 15 sec

Do 5 times Rest 1 min

Repeat

Increase to 8- 10 sets as you build your

fitness

Total time of activity:10 to 20 mins

This is a high intensity stride out- (i.e. at the end of the 15 sec you should feel like you must stop and are puffing a lot).

Yo-Yo level Distance you should cover per 3min run:

< 12 670m

12 - 13 700 – 730m

13 - 14 730m – 750m

14 - 15 750 – 800m

15 - 16 800 – 820m

16 + 820 – 1000m

Yo-Yo level Distance you should cover per 90 sec run:

< 12 380m

12 - 13 380m – 400m

13 - 14 400m – 415m

14 - 15 415 – 430m

15 - 16 430 – 450m

16 + 450 – 550m

Yo-Yo level Distance you should cover per 90 sec run:

< 12 75m

12 - 13 75 – 80m

13 - 14 80 – 83m

14 - 15 83 – 86m

15 - 16 86 – 90m

16 + 90 – 110m


Pyramid intervalsrunning:

30 sec on 30 sec off20 sec on 20 sec off15 sec on 15 sec off10 sec on 10 sec off10 sec on 10 sec off15 sec on 15 sec off20 sec on 20 sec off30 sec on 30 sec off

Rest 1 min

Do x3

Increase to 4-6 sets as you get fitter

Total time of activity: 15 – 30 mins

Push HARD during the work phase.

At the end of the work phase you should feel like you must stop and are puffing alot.

Bike Training Options* These can be on a stationary exercycle/watt bike or outside on a standard bike.

Activity Time Comments

Continuous bike session 30 – 60 mins Aim to increase your distance each time. Do on stationary or outside bike.

Long-time based intervalsessions

4 mins hard, 4 mins recovery (repeat 3-5 times) = 24-40 min

session.

By the time 4 mins is reached you should be ready to stop. Aim to cover same distance with each hard intensity bike

interval.

Short-time based interval sessions

30 sec on, 30 sec off (repeat 20-40 times) =

20-40 min session. Go hard for 30 sec. Recover for 30 secs.

Aim to cover similar distance with each 30 sec.

Home-Based Circuit 1

Work each line of activity for 30 seconds. Rest for 30 seconds. Do 4 sets.Rest for one minute and get ready for the next line of activity.

SQUATS AND PROPSSquat: bend in hips and knees and push back through your hips. Do this x10.

Props: bend in hip and knee. Knee in line with foot and make sure you control your body. Prop from one foot to another, x5 each leg (total x10).

Ensure good quality in your movement.

TRICEP DIPS AND BOX JUMPS

Tricep dips: shoulders don’t drop below elbows. Do this x10.

Box jumps: bend in hips and knees. Push back through hips and land softly. Do this x10.

TRICEP DIPS x10

BOX JUMPS x10

TUCK JUMPS AND SQUAT BALL PUSHES

Tuck jumps: Pull your knees up to your chest. Keep your body upright. Do this x5.

Squat ball pushes: hold a your squat position and push ball out and back. You can use a medicine ball or weight. Do this x10

TUCK JUMPS X5

SQUAT BALL PUSHES x10

SQUATS x10

PROPSx5 each leg


Home-Based Circuit 1 Continued

DOUBLE LEG BRIDGING AND ARM LIFTS

Double leg bridging: lay on your back with your arms to the side and lift your gluts off the ground. Do this x10

Arm lifts: in a press up position, quickly lift each arm x5 on each arm.

In your arm lifts - make sure you keep your hips low. Hold the press position and lift arms quickly.

WALKING LUNGES WITH ROTATION AND SQUAT JUMPS WITH 90 DEGREE TURN

Walking lunges: rotate your body after each lunge. Do this x5 each side. Make sure you control you trunk and knee when rotating.

Squat jumps: jump and extend your arms, then turn 90 degrees and land in a squat. Do this x10WALKING LUNGES WITH ROTATION

x5 each sideSQUAT JUMPS WITH 90 DEGREE TURN

x10

MOUNTAIN CLIMBERS ANDSWING HOPS

Mountain climbers: Make sure you are in a good press up position. Bend your knee to your chest, do this x10 each leg (total x20).

Swing hops: swing your leg forward and hop, land on the same leg. Do this x5 each leg (total x10).

MOUNTAIN CLIMBERS x10 each leg SWING HOPS

x5 each leg

DOUBLE LEG BRIDGING x10

ARM LIFTSX5 each arm


Work each line of activity for 45 seconds. Rest for 15 seconds. Do 4 sets.Rest for one minute and get ready for the next line of activity.

BROOM HOPS AND LUNGE PUNCHES

Broom hops: use a broom or stick. Hold the broom/stick above your head, control your trunk. With your arms above your head, hop on each leg x5 (total of x10).

Lunge punches: drop into a lunge, and punch your arms forward and then return. Do this x5 per leg (total of x10.)

RUNNING AND BURPEES

Running: keep your knees high and your trunk upright. Do this x10 (x5 each leg)

Burpees: Do a full burpee x6, make sure you are controlling your trunk.

RUNNING x10 (x5 each leg)

BURPEES x6

CHANGE OF DIRECTION AND SQUAT JUMPS

Change of direction: use cones, water bottles or whatever you might have to set up markers on the ground. You will moving through these to practice your change of direction. Do this x10.

Squat jumps: Squat jumps x10. Make sure that you are landing softly.

CHANGE OF DIRECTION x10

SQUAT JUMPS x10

BROOM HOPSx5 each leg

LUNGE PUNCHESx5 each leg



DUMBBELL PUSHES AND DUMBBELL LUNGES

You can use milk bottles or water bottles filled with water if you don’t have dumbbells.

Dumbbell pushes: start at your shoulders and push the dumbbells up in the air above your head (x10).

Dumbbell lunges: drop into a lunge and push dumbbell forwards and return. x5 on each leg.

STEP UPS x8 each side

PLANK BALL ROLLS AND PROPS

Plank ball rolls: using a netball, balance your weight in a plank position while rolling the ball back and forth between your hands. Do this x8.

Props with a ball: hold a netball, prop from one foot to the other, do this x5 each side ( x10 total). Control your trunk.

PLANK BALL ROLLS x8 each side

PROPS WITH BALL x5 each side

DUMBBELL PUSHES x10

DUMBBELL LUNGES x5 each leg

RUSSIAN TWISTS x10 each side

RUSSIAN TWISTS AND STEP UPS

Use a medicine ball or something that has a bit of weight, like a bag of rice, for your Russian twists.

Russian twists: while in a v shape sit up position, move your arms and ball left to right x10 each side (x20 total).

Step ups: on a chair or box and start your step ups, x8 each side (x16 total).


Work each line of activity for 30 seconds. Rest for 30 seconds. Do 4 sets. Rest for one minute and get ready for next line of activity.

BALL SQUAT AND HOPPING ON SPOT

Push ball squat: drop into a good squat and push the ball forward. Return to the start and repeat. Do this x10

Hopping on spot: Hop x10 on left leg. Hop x10 on right leg (total x20).

BENCH HAMSTRING AND BULGARIANS

Bench hamstring: use a chair or box, place your legs on top and raise your gluts off the ground and lower, do this x10.

Bulgarian: ensure your knees do not drift in front of the foot. Drop down into a lunge position. If this is too easy, hold a netball or weight. Do this x5 each leg (total x10).

RUNNING ON THE SPOT AND PROPS

Running on the spot: fast and high knees, do this x10 each leg

Props: keep a bend in your hip and knee. Keep your knee in line with your foot and control your body. Move from one leg to the other x5 each leg (total x10).

PUSH BALL SQUATx10

HOPPING ON SPOTx10 each leg

BENCH HAMSTRING x10

BULGARIANx5 each leg

RUNNING ON THE SPOTx10 each leg

PROPSx5 each leg

PRONE HOLD AND LEG OUT X5 each leg



SPIDER WALKS AND PRESS UP BALL ROLLS

Spider walks: keep your hips up and ensure your body is in a straight line, move forwards and backwards total x10.

Press up ball rolls: start in a good press up position and roll the ball forward and backwards, maintain good core. Do this x5.

PRONE HOLD AND LEG OUT AND SIDE BRIDGE HIP FLEXION

Prone hold and leg out to the side: In a plank position, move leg out to the side, and back in, do this x5 each side (total x10).

Side bridge hip flexes: In a side bridge position bend your knee to your chest and back down, do x5 each leg (total x10).SIDE BRIDGE HIP FLEXION

x5 each side

BALL ABOVE HEAD LUNGES AND RUBBER BAND JUMPS

Ball above head lunges: Stand on one foot with ball above head and drop into a lunge and return to start. Do this x5 each leg.

Rubber band broad jumps: with a rubber band around your thighs and in a good squat position, jump forward. Do this x5.

(If you do not have a rubber band just do a broad jump).

PRESS UP BALL ROLLSx5

RUBBER BAND BROAD JUMPSx5

SPIDER WALKSx10

BALL ABOVE HEAD LUNGESx5 each leg

PRONE HOLD AND LEG OUT X5 each leg

PO Box 99710, Newmarket, Auckland 1149 | Level 1, Windsor Court, 128 Parnell Road, Parnell, Auckland 1052 Telephone: +64 9 623 3200 | Email: [email protected] | NetballNZ.co.nz

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